Sleep Quality and Mental Health
How to Get a Better Night’s Sleep
Chapa-De Indian Health Auburn Grass Valley | Medical Clinic
Sleep is an extremely important part of our daily routine. Getting enough quality sleep is as essential to survival as food and water. Most people know first-hand how sleep deprivation can affect your psychological state and impact your mental health. This is why it is important to take steps to ensure the best sleep possible.
How does Sleep Relate to Mental Health?
Brain activity changes during sleep, increasing and decreasing during different sleep stages that make up the sleep cycle. In NREM (non-rapid eye movement) sleep, overall brain activity slows down, but there are quick bursts of energy. In REM sleep, brain activity increases rapidly, which is why this stage causes more intense dreaming. Each stage plays a role in brain health by allowing activity in different parts of the brain to ramp up or down which leads to better thinking, learning, and memory.
Sufficient sleep, especially REM sleep, helps the brain’s processing of emotional information. During sleep, the brain works to evaluate and remember thoughts and memories, and it appears that a lack of sleep is especially harmful to the strengthening of positive emotional content.
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Ways to Improve Sleep and Mental Health
Developing good sleep habits can help improve your sleep health and combat insomnia. Tips for better sleep include:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Remove electronic devices, such as TVs, computers, and smartphones from the bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
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How Chapa-De Can Help
If you are consistently having trouble sleeping, reach out to your medical provider! Your care team can assess your individual situation and offer different types of treatments that may be able to help. Most sleep disorders can be treated effectively. We are here to help you stay feeling your best, and that can start with consistently getting a good night’s rest!
For more information about Chapa-De, call our Auburn location at (530) 887-2800 or our Grass Valley location at (530) 477-8545 or visit us online at chapa-de.org.
PASSIONATE PEOPLE. COMPASSIONATE CARE.
Chapa-De provides medical care, dental care, optometry, behavioral health, pharmacy services and much more.
Serving all American Indian, Low Income and Limited Income Community Members